Bodyweight Pistol Squat

How to Perform the Bodyweight Pistol Squat

Stand on one leg with the other leg extended straight out in front of you, hovering off the ground.
Extend your arms out in front for counterbalance, keeping your chest up and core braced.
Slowly bend the standing leg to lower yourself as deep as possible, ideally until the hamstring touches the calf.
Keep your extended leg straight and elevated off the floor throughout the entire descent.
Pause briefly at the bottom, then drive through the heel of the standing foot to press yourself back up to the starting position.
Fully extend the standing leg at the top, maintain balance, and repeat for the prescribed reps before switching legs.

Falling backward at the bottom of the squat

Extend your arms forward as a counterbalance and shift your weight slightly forward over the working foot.

Rounding the back during the descent

Keep your chest up and core engaged; look slightly upward to help maintain an upright posture.

Letting the knee cave inward

Actively push the knee of the working leg outward in line with the toes to maintain proper alignment.

✓Builds exceptional single-leg strength, balance, and coordination.
✓Exposes and corrects strength and mobility imbalances between legs.
✓Requires no equipment and is one of the most challenging bodyweight lower body exercises.

●Practice by squatting to a box or bench first, gradually reducing the height as you build strength.
●Work on ankle mobility separately, as limited ankle dorsiflexion is the most common barrier to performing this exercise.
●Holding a light counterweight in front of you can actually make the movement easier by improving balance.

Strength

4-5 sets of 3-5 reps per leg

Hypertrophy

3-4 sets of 5-8 reps per leg

Endurance

2-3 sets of 10-12 reps per leg

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